What are the benefits of tracking what you eat?
A new study has shown that a food journal, the practice of self-monitoring what foods you consume daily, is the most effective way to lose weight.
The study involved participants in a 6-month study. The participants who lost the most weight spent only 15 minutes a day recording what they ate and drank.
Food Journal Creates Accountable
All it takes is 15 minutes a day to record what you're consuming each day. The process holds you accountable for your daily food intake.
Sure, it can be tedious or daunting at first. But these feelings last about a week or two. As you start to add what you've eaten during the day and see where you make mistakes, the reality hits in, and the rush of wanting to control takes over.
Food Journal Helps You Face Reality
We're all afraid to face the reality of what we’re putting in our mouths. We all believe that we don't eat that much. It's easy to dismiss how many additional calories we take from our afternoon tea and cookie work break or second helpings at dinner.
Tracking what we eat helps us to confront our eating habits. We see it on paper or computer screen, which makes us stop and think, "how can I control this habit?"
Successful Food Journaling Requires Minimal Commitment
You're probably thinking, "I don't have the time!" Or, it's another boring task I have to do during the day that locks me in front of the computer. But, not true.
The study shows that the time commitment required for this kind of self-monitoring is pretty minimal. I've been doing this for the past week, and at this point, it's a 10 daily routine, and I've created a new healthy habit.
Benefits of Food Tracking
Make you more aware of what and when you eat and drink.
Help you discover your personal eating patterns and habits.
Reinforce your new healthy habits and keep you on track for successful long-term change.
More important is that food journaling is not about judging yourself harshly, feeling guilty or ashamed. Use your journal as a support tool, a guide towards healthy habits.
There are many different ways to keep track of what you eat, including a notebook, your computer or downloading our Food Journal. Our Food Journal is one way to track what you eat and drink.
Use the option that works best for you.
Getting started with food journaling
Start by tracking the time, what and how much you eat and drink each day. Your food journal will be more accurate when you record your food and drinks right after eating. The best way to know how much you are eating is to measure your food and beverage portions.
With practice, you will be able to estimate portion size without having to measure.
Reflecting on Your Food Journal
Look over your food journal. What do you notice? What went well?
What is one change you could make to help you eat healthier?
Using your food journal
Once you start to track everything you eat and drink for several days, you'll want to use your food journal to help you learn about what you eat, where you eat, when you eat and why you eat.
You'll discover your individual pattern of eating. The longer you journal and you've been consistent with the food tracking, the more you will learn about yourself.
After journaling, take some time to reflect on the information you’ve gathered. Look for habits that you either want to change or reinforce and think of new habits you want to add. Use your food journal to take small, achievable steps towards reaching your healthy eating goals.
Next Steps
You may want to work with a dietician to help you get started. We also offer three services:
Free Food Journal available on our shop page here.
Weight Management Coaching Program, you can look over our services on this page.
Work with your dietician and develop a personalized fitness program for you.
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